Create Your Own Workout At Your Desk

One of the main reasons people avoid workouts at their desks is because they don’t know what to do. Most people think that in order to get a good workout in, you need to go to a gym. You don’t. A twenty-minute high intensity body-weight workout in the comfort of your home or office will yield far greater results than thirty minutes on the elliptical and ten minutes of bench press. Not to mention the time it saves you going to and from the gym, and the avoided unpleasantness associated with showering in a public restroom.

There is no excuse for not exercising if you can do it at any place and at any time. Therefore without further ado, here is a guideline to creating a high intensity workout from the comfort of your home or office:

Choose one exercise per sub category Push, Pull, Squat, Hinge, Lunge, Calves, Core (see exercises at bottom)

Warm up for 5 minutes

Attempt to do as many rounds as possible of these 7 exercises in 15 minutes:

Push x8 repetitions

Squat x10

Hinge x10

Pull x10

Lunge x8 each leg

Calves x10 reps or 30 seconds

Core x10 each side or 30 seconds

Once you have done each exercise one time, start again from the top. Try different exercises each time or try to beat your previous record for rounds in 15 minutes. Good luck, it’s harder than it sounds.

(*Workouts are organized by body part and the sub sections are from easiest to hardest.)

Upper Body:


Assisted Push-ups


Tricep Push-ups 

Spiderman Push-ups




Elbow Press

Lower Body:


Box Squats


Squats with Hands Behind Head

Overhead Squat

Squats with Pause

Squat Jump

Single Leg Squat

Hinge and Bridge:

Deadlift Stretch


Single Leg Bridge

Advanced Bridge 

Split Stance Back Extension

Single Leg RDL

Rolling Chair Hamstring Curl


Split Squat

Reverse Lunge

Reverse Lunge w/ Knee Raise

Side Lunge 

Bulgarian Split Squat

Calves, Feet, and Endurance:

Calf Raises

Ali Shuffle

Heel Taps

High knees


Hip Taps 

Dead Bugs 


Single Leg Plank 

Planks Plus


Advanced (not for beginners):

Hollow Body Hold

Rolling Chair Rollouts 

Rolling Chair Pikes

Rolling Chair Toe Taps